July 26, 2017

MAIN WOD

M-1: Push Jerk

3-3-3-3-3

M-2: 5 Rounds:

Row 500m

10 DB Snatches 50/35

L2: 35-45/20-30

L1: 250m Row, 20-30/10-15

LEVEL 1 FITNESS

F-1: Push Jerk

EMOM 8: 5 Reps

F-2: 5 Rounds:

Bike 15/10 Cal

10 DB Snatches

WEIGHTLIFTING

W-1: 3 Sets:

4 Seated Box Jumps

6 DB Hang Cleans

8 push press

...

July 23, 2017

MAIN WOD

M-1: EMOM 12:

a)8 Half-kneeling DB Press/Side

b)10 Split Squats w/DB overhead/Side

c)8-10 Weighted Situps

M-2: Row 5k – Time Cap 40:00

*Every 500m (including the last 500m) do 5 Burpees over the rower for a total of 50 burpees

L2: In teams of 2, Row 5k. Every 500m do...

December 13, 2016

JAG: How long have you been doing CrossFit? 

Kylie H: Since July 1st, 2015

What was your fitness/athletic background before starting CrossFit?

I played a lot of sports in high school (volleyball, basketball, track) and worked out occasionally after. I never really found a...

November 14, 2016

Monday 11/14/2016 (Class with Coach Thuy at 6:30pm)

Clean & Jerk 

3-3-2-2-1-1-1

Bulgarian Split Squat

4x8/side @ 30-35% of Back Squat

Clean High Pulls

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90-95%

Tuesday 11/15/2016

Low Hang Snatch + Snatch

6x1 @ 75%

Push Press

3-3-2-2-1-1-1

Wednesday 11/16/201...

November 7, 2016

Monday 11/7/2016 (Class with Coach Thuy at 6:30pm)

Power Snatch 

15x1 EMOM Start at 65-70%

Pause Back Squat 

4 @ 7

4 @ 8

4 @ 9

2 down sets

Snatch Pulls

2 @ 85%

2 @ 95%

2x2 @ 105%

Tuesday 11/8/2016

Clean

6x1 @ 75%

Jerk

Work to heavy double, then 3 down sets

Wednesday 11/9/2016

Hang Snatc...

October 30, 2016

Monday 10/31/2016 (Class with Coach Thuy at 6:30pm)

Snatch

1RM

Back Squat 

2 @ 7

2 @ 8

2 @ 9

3 down sets

Bent over barbell rows

4x10 at moderate weight

Tuesday 11/1/2016

Low Hang Clean

2RM, 3x2 @ 90%

Behind the neck push press + Front Rack Jerk

Work to heavy single, then 3 down sets

...

October 24, 2016

Monday 10/24/2016 (Class with Coach Thuy at 6:30pm)

Power Snatch + Snatch

Every 90s x 10

Start at 65-70%, increase load after every 2-4 successful sets. Aim for no misses. Focus on chest up, finishing the pull. 

Back Squat 

3 @ 7

3 @ 8

3 @ 9

2 down sets

Bent over barbell rows

4x...

October 16, 2016

Monday 10/17/2016 (Class with Coach Thuy at 6:30pm)

Power Snatch Doubles

10x2 EMOM 

Start at 65-70%, increase load after every 2-4 successful sets. Aim for no misses. Focus on chest up, finishing the pull. 

Low Hang Clean

Work to heavy single

Back Squat 

4 @ 7

4 @ 8

4 @ 9

2 down...

October 10, 2016

Announcement: It is now required that students reserve Fargo Barbell classes in Zen Planner by 3pm the day of class. Follow this link to reserve your class. If no one is signed up for the class, there won't be a coach. 

Please email jessica@crossfitfargo.com or text 701...

October 2, 2016

Announcement: It is now required that students reserve Fargo Barbell classes in Zen Planner by 3pm the day of class. Follow this link to reserve your class. If no one is signed up for the class, there won't be a coach. 

Please email jessica@crossfitfargo.com or text 701...

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